Sugar is a readily accessible and cheap source of energy; it is also one of the most commonly used ingredients for flavoring. The word sugar evokes images of fine crystalline packed with sweet flavor sprinkled generously over deserts and beverages; or a powdery substance coating pastries and other baked goods. But what exactly is sugar? Is sugar limited to these forms? And how do we measure the content of sugar in our food?

What is Sugar?

Sugar is generally known or referred to as table sugar, a white crystalline solid with sweet taste. In reality, sugar is a carbohydrate. There are 2 kinds of carbohydrates: simple sugars and complex carbohydrates (starch and fiber).

The simple sugars are:

• Monosaccharides – single unit sugars; monosaccharides commonly found in food are glucose (blood sugar), fructose (fruit sugar), and galactose (milk sugar); and
• Disaccharides – two units of monosaccharides linked together; disaccharides commonly found in food are: sucrose (table sugar; glucose and fructose) lactose (milk sugar; glucose and galactose),and maltose (malt sugar; glucose and glucose)

Measuring Sugar

The Food Guide Pyramid prescribes that total added sugars should not exceed 6 teaspoons or 24 grams for a 1,600 calorie diet;12 teaspoons or 48 grams for a 2,200 calorie diet; and 18 teaspoons or 72 grams for a 2,800 calorie diet. Ideally, we should only consume the right amount of sugar to ensure that our bodies function normally but recent surveys have revealed that there is a significant increase in our consumption of added sugar, with 2/3 of the added sugar coming from soda beverages. So how do we measure the content of sugar in the food we eat?

The Glycemic Index (GI) The glycemic index measures the absorption rate of carbohydrates by the bloodstream; it ranks food according to the speed it raises the body’s blood sugar level. Pure glucose is the standard used for the GI index, with a rating of 100; the closer a particular food is to 100, the higher its glycemic index. A food with a GI of 70 and above is considered within the high GI range; a GI index of 56 to 69 places a food within the moderate range; and a GI of 55 or less mean a low glycemic index rating.

The GI does not measure sugar content per se but it can be a basis for determining sugar content since foods with high GI are tend to have high sugar content. Some of the factors that determine GI content are sugar content, fat content, processing method, fiber content, and the combination of eaten foods.

The Glycemic Load (GL) – The common problem of medical and health experts have with the GI system is although it may tell you how quickly blood sugar level is raised by a particular food, it does not reveal the amount of sugar in the food.

The glycemic load is derived by multiplying the glycemic index with the amount of carbohydrate of a particular food serving, and dividing the product by 100. In effect, the GL index provides a ranking of how certain amounts of foods raise the body’s blood sugar level. A GL of 20 is considered high, a GL of 11 to 19 is considered moderate, and a GL of 10 and below is considered low.

The glycemic value of food are affected by cooking processes and fiber amount; fat, acid and vinegar tend to lower glycemic value.

Make the food label your best friend
All manufactured foods are required by law to provide a nutrition panel on the food label; the grams of added sugar per serving of food are usually listed under total carbohydrates and usually make use of the following terms:

• Sugar Free: Less than 0.5 g sugar/serving.
• Reduced Sugar: The sugar content of the product has been reduced by at least 25%.
• No Sugar Added: No sugar or any other ingredient containing sugar added to product.

Sugar and Diet

Sugar has been a victim of bad publicity lately; people are going out of their way to minimize or omit sugar in their diet. As sugar is scourged with accusations of being nothing more than a source of empty calories; its sweet taste can do little to salvage its fast souring image. To date, sugar has become synonymous with tooth decay, diabetes, obesity and other undesirable illnesses. Sugar, like fat, has been elevated into the most unwanted list.

Food manufacturers are taking advantage of the new market segment by continuously releasing products proudly bearing phrases like “sugar-free” and “reduced sugar.” Is it possible to totally omit sugar from our diet by avoiding foods we have come to know as high in sugar? When we crave for something sweet, do we avoid sugar by opting to eat fruit over cake or taffy? Are we really aware of the foods that are high in sugar?

Sources of Sugar

The term sugar is commonly used to refer to table sugar, typically sold in white crystalline or powder form in supermarkets. Table sugar is a form of processed sugar; it is extracted from plant sources such as sugar cane and beets. Other sources of sugar occur naturally in fruits and milk; while others are added during the manufacturing process of certain food items.

Natural sources – Sugars naturally occur in many foods such as fruits, honey, milk, and cereals. Fruits like bananas, prunes, pineapples, tangerines, certain oranges, grapefruits and grapes are known to have particularly high sugar content; while vegetables like potatoes, peas, carrots and corn also have high sugar content.

Processed sugars – Processed sugars are extracted from plant sources, the plants generally harvested to extract sugar from are sugar cane and sugar beets. There is no significant difference between sugar derived from sugar cane and sugar beets; the preference for either plant by sugar manufacturers are determined more by economic considerations like operating costs rather than the taste or quality of the finished product.

The common processed sugars are:

• Raw sugars – Raw sugars are either yellow to brown sugar in color; the color is due to the minimal chemical processing the clarified cane juice undergoes. Raw sugars are not always in granule or powder form; sometimes they are manufactured in big chunks such as loaves or irregularly shaped blocks and half spheres.
• Mill white sugar – It is still raw sugar; the white color is achieved through bleaching by exposure to sulfur dioxide.
• White refined sugar – Raw sugar is dissolved and purified with phosphoric acid; the white color is achieved by filtering the purified raw sugar through a bed of activated carbon or bone char. The finer grades of sugar or those less coarse in texture (including powdered sugar) are produced through extensive sieving or grinding.
• Brown sugars – There are two kinds of brown sugars; those that do not go through the later stages of refining, and those that have been processed as white refined sugar and are coated with cane molasses.
• Prepared sources – Processed sugars are added during the preparation of certain foods; for baked goods, sugar improves the taste, texture and color of the goods; for jams, jellies and puddings, sugar serves as a preservative and gives the product a viscous or firm quality; and sugar makes possible fermentation by yeast. Manufactured goods like candies, chocolates, cakes, ice creams, cookies, sodas, and juices typically have high sugar content.

In the past, being lactose intolerant relegated the afflicted individual to a life devoid of some of the simpler pleasures; ice cream, milk with chocolate chip cookies and grilled cheese sandwiches. But, not anymore. Those who are lactose intolerant are now provided with a wide array of food choices, lactose pills and alternative options.

So, how do people discover that they are lactose intolerant in the first place? Most lactose intolerant sufferers realize their ailment based on a few obvious symptoms. After ingesting dairy products they are plagued with gas, abdominal pain, lower abdomen noises, bloating and in more severe cases, diarrhea.

For some, the symptoms appear any time dairy products, especially milk, are consumed while others are only affected if large quantities of the culprit foods are eaten.

Since the symptoms of lactose intolerance are caused when the small intestine does not produce enough lactase enzyme, the enzyme which breaks down lactose, methods to treat the condition focus on ways to digest the lactose found in dairy products or on decreasing the amount of lactose in the diet.

The most obvious treatment to decrease symptoms is to avoid dairy products. But, for those who still crave a warm glass of milk before bed, or a bowl of ice-cream on a sunny day, there are still ways to do so.

First, limit the quantity of dairy products in the diet. On the average, most individuals, even if they are lactose intolerant, are able to ingest up to eight ounces of milk each day. So, try having only a small glass of warm milk or just a couple of spoonfuls of ice-cream.

To decrease symptoms even further, do not eat or drink all of the dairy for the day at one sitting, space it out throughout the day instead. Additionally, consume the milk products at the same time as other foods which will also lower the amount of symptoms experienced.

Instead of drinking milk and eating milk products that have the full amount of lactose, use lactose reduced or lactose free products. These alternatives have become widely available throughout the country in most grocery stores.

If an individual can not tolerate milk products at all, there are other options such as soy products, rice milk, almond milk and non-dairy creamers. Although the taste may need some getting used to, after a few weeks the palate will adjust.

Finally, for those die-hard milk product fans, choosing to add a lactase supplement to meals or to the milk product itself will greatly reduce the symptoms associated with eating dairy. The body uses the lactase enzyme supplement to digest the lactose.

Implementing one or more of the above options is usually enough to take care of the problematic symptoms while still enjoying a few milk products. However, if symptoms do not abate or worsen, speak to a doctor as this may be a sign of a more serious illness or condition.

Jennifer’s family has a history of cancer. Her grandmother and great-aunt on her mother’s side had breast cancer, and her aunt on her father’s side had stomach cancer. While Jennifer’s parents are currently cancer-free, she worries that they will eventually have to battle the disease. She also wonders whether she might be the next in line to get cancer.

Fortunately, there are certain preventative steps an individual can take in order to reduce his or her risk of cancer. While these steps will not necessarily guarantee a cancer-free life, they can certainly lessen your chances of dying from the disease. Luckily, these recommendations are within the reach of most people, although they might require significant lifestyle changes.

To begin with, you should have a varied diet, rich in foods derived from plants. This means consuming five or more servings of fruits and vegetables daily. Also, you should eat whole grains instead of processed grains and reduce your intake of sugar. Another key element to your diet should be to go easy on high-fat red meats. You should also select food that will enable you to keep your weight under control. Now, while you have ultimate control over the food you eat, switching to a plant-based diet can be challenging. As a result, you might want to buy a cookbook that offers ways to spice up vegetarian offerings. That way, you’ll be able to eat food that is not only nutritious, but tasty as well.

Another key to cancer prevention is exercise. You should be engaging in exercise for at least 30 minutes five days a week. In fact, if you increase your exercise to 45 minutes, you may significantly cut your risk of breast cancer and colon cancer. Children and teenagers should be even more physically active-they should plan for no less than an hour a day five days a week. One of the great advantages to exercise is that it can reduce your stress level, which can also help to reduce your cancer risk.

Yet another important way to reduce the likelihood that you will get cancer is to limit your consumption of alcoholic beverages. There appears to be a connection between drinking and cancer. For instance, women who drink alcohol have been found to have an increased risk for breast cancer. Of course, another important step to take is to quit smoking, since there is an obvious link between tobacco and lung cancer.

In order to reduce your risk of skin cancer, you should limit the amount of time you spend in direct sunlight. You should steer clear of the sun from mid-morning to late afternoon, when the UV rays are strongest. Also, consider wearing sunblock, a hat, sunglasses, and long-sleeved shirts to protect yourself from the sun.

The next best thing to prevention is early detection. For women, this means regular mammograms after the age of 40. For both women and men, colonoscopies may be in order. Regular check-ups with your family physician can also enable you to find cancer before it spreads.

Cancer prevention is important for just about everyone, but particularly for people in high risk groups. By following these simple steps, you will decrease the chance that you will die from cancer. You also may end up feeling happier and healthier as a result of the changes you make in your diet and physical activity level.

Varicose veins can wreak havoc on a person’s self-image, especially when the warm weather arrives and shorts come out of the closet. Varicose veins can best be described as twisted and enlarged veins that stand out from the surface of the skin. They can be unsightly and embarrassing in some cases, but in others, varicose veins are actually a cause for health concern and can result in pain and discomfort.

Anyone can get varicose veins and any vein can become varicose. However, the most commonly affected veins are those in the legs and feet. This is due to the increased pressure associated with a lifestyle that includes standing, walking and being upright. The veins of the body carry blood back to the heart after it has dropped off its oxygen. There are tiny valves in the veins that prevent “backflow” since veins have to work against gravity to get the blood from the legs back up to the heart. As we age, these valves sometimes malfunction or grow weaker, in addition to the fact that veins stretch and become more elastic with age. Over time, blood begins to pool in the lower extremity veins; resulting in bulging, large veins which look blue (this is because the blood is deoxygenated).

The most at risk group of individuals for varicose veins include pregnant women, overweight and obese individuals, people who stand for long periods of time (i.e. a job requires them to be on their feet all day), individuals with family members who also have varicose veins (genetics!), the elderly and finally women tend to get varicose veins more than men.

There are various methods to treat varicose veins, especially if they become a detrimental to a person’s health. There are non-invasive therapies as well as invasive, surgical procedures.

Exercise helps to prevent varicose veins from developing in the first place and also helps to keep the current ones from becoming worse. Weight loss will also be beneficial for the overweight/obese individual. If a person is required to stand for long intervals, it is best to take sitting breaks and to elevate the legs when possible to help the blood return to the heart. Wear loose fitting clothes; avoid clothing which restricts the blood flow.

For extremely stubborn or potentially dangerous varicose veins there are other options. They include sclerotherapy which seals off the varicose veins. The body reroutes the blood to healthier and stronger veins and within a short period of time the varicose veins will go away. Smaller varicose veins and those found in the head and neck region can be treated with laser surgery. In theory, the outcome is the same as sclerotherapy; laser surgery closes off the varicose veins causing them to eventually disappear. However, in laser surgery a light beam is used whereas in sclerotherapy a solution is injected into the veins.

Several other procedures are also used such as catheter-assisted procedures (a heated catheter tip is used to shut off the vein) and also vein stripping. In this case the vein is actually removed and other veins, deeper in the leg, take on the volume of blood of the removed vein.

To prevent the formation of varicose veins it is important to remember the value of staying fit, exercising and remaining at a healthy body mass index and a healthy weight. Additionally, keep leg-crossing to a minimum as this may restrict the flow of blood, and try to avoid tight clothing.

However, remember, varicose veins are a normal part of aging and may occur regardless of the prevention measures taken.

Nineteen-year-old Cheska thought it was the easiest way to loose those unwanted pounds. It seemed more logical. This way, no one will know her little secret since she seems normal. She was eating right. But when the doors are closed, it is another story.

“I started purging when I was fourteen. I was a sophomore at an all girls’ school. I was happy. I never felt so sexy in my entire life. Then my mom started telling me that I’m fat, I could not believe it at first since I look at my reflection on the mirror everyday and never see what she saw. Until one day, she got me. I felt so ugly and so desperate. I needed to loose those pounds immediately. It was not really for myself. It was for my mom. So she wouldn’t tell me anymore that I’m fat.”

Weight issues have long plagued girls of all ages. Often affected are those with self-image problems who often seek approval from others, especially family and friends. It is easy to put all the blame on media who projects totally unrealistic, edited images of what is suppose to be the norms for beauty. But eating disorders such as anorexia nervosa and bulimia is beyond what is seen on the surface.

Bulimia Nervosa is the diet-binge-purge disorder. Bulimics will binge, meaning they eat large amounts of food, and then throw it up. They force themselves to vomit with the use of their bare hands, laxatives, and overly exercising.

According to Chalk Magazine’s article on the body language section, Battling Bulimia by Tintin Samson, “‘Bulimia often begins as what seems to be a good idea-a way to manage weight without dieting.’ It continues as a way to establish control (especially during a stage when they feel out of control-having family problems, moving and other major life changes) but eventually, when the behavior becomes routine, it gets out of control.”

Bulimics are often hard to single out from the crowd. Unlike anorexics, who are easy to spot because of the extremely below average weight, bulimics can be of average to above average weight. In contrast to anorexics who starve themselves, people who have bulimia eat, and sometimes, they even eat a lot, but the catch is they throw everything back out in secret.

According to the Medical Book Volume 3, regular forced vomiting can lead to a number of health risks such as gum infections, esophagitis (caused by the backflow of acid-containing fluids from the stomach), inflammation of the stomach lining or gastritis, extremely irregular menstruation, dehydration, malnutrition and heart problems. Worst comes to worst, Bulimia can also lead to death.

Cheska said, “You know it’s bad for you but it doesn’t matter. You’d do anything to be beautiful.” But how far should we really go for beauty? In Cheska’s case, she went as far as being a bulimic that lead to her bleeding throat and hair loss. Should you wait for yourself to go bald for the sake of beauty? How far will you go? Isn’t it better to accept what you have and work from there than put one’s self through these excruciating regimens that may even lead to worse scenarios?

SAD in long form is known as Seasonal Affective Disorder. This problem is most common during the winter months when there is lack of direct sunlight and normally recedes when the spring and summer months arrive. The symptom most often associated with SAD is depression for unknown reasons accompanied by a desire to sleep more and eat starchy, sweet foods.

Many more cases of SAD are reported in countries with northern altitudes as they receive less sunlight than those around the equator. Additionally, many people who work evening and night shifts and sleep during the day have been noted to display similar characteristics as those found in SAD patients. This just further suggests the importance of sunlight on everyday function. Women and younger people tend to report the highest cases of SAD and most people report the disorder during the months of January and February.

It wasn’t until the early 1980’s that this disorder was actually defined and became well known within the medical community. However, in the medical literature, SAD can read about as early as 1845.

Causes
So, what causes SAD and why does it appear and disappear in symphony with the sun’s rays? When it’s dark, the pineal gland, buried within the human brain, secretes a hormone called melatonin. In a cascade of events melatonin is responsible for the formation of serotonin – the sleeping hormone – and also for increased levels of depression. It makes sense then that when there is more darkness and less sunlight during the daytime hours, as is the case during the winter, that our brains increase the secretion of melatonin leading to an increased chance of developing symptoms of depression.

As soon as the sun begins shining more frequently and longer during the spring and summer months, the pineal gland slows its production of melatonin thus lifting the feelings of depression and heaviness from the body and mind.

Treatments
Treatments for SAD. There have been numerous treatments tried on SAD to include phototherapy, increasing the time spent in the sunlight during sunny, winter days, and also antidepressant drugs. The great thing about SAD is that it’s treatable. Unlike other forms of depression which aren’t linked to sunlight exposure SAD patients are many times helped with the use of bright lights which imitate the sun’s rays.

Light Therapy
Light therapy, also known as phototherapy, is actually the treatment of choice for SAD. The type of light used for SAD patients that has been shown to be most effective is intense fluorescent exposure measured at approximately 2500 lux (candle power) between one and three hours per day. Many therapists feel that the best time of the day to expose patients to the light is during the dawn hours. This gives the body the sensation of waking up along with the rising of the sun. The brain goes to work shutting down the production of melatonin and the patient wakes up less depressed than without the phototherapy.

Although the specific treatment intensity, duration and time is still under research, there doesn’t seem to be any doubt that phototherapy for SAD patients is a very viable method for decreasing seasonal depression.

According to the National Institute of Mental Health, in 1995 over 6 million prescriptions for Ritalin or similar stimulants were recommended by doctors as the conventional treatment for ADD/ADHD.

The problem with this is that very few children see an increase in academic performance after being placed on Ritalin and a large majority of parents with ADD/ADHD children would much rather have alternative means of treatment for their kids’ behavior. Luckily, there are other options.

Christopher Hobbs L.Ac., A.H.G., a practicing acupuncturist and herbalists feels that ADD/ADHD may be caused from a lack of proper dietary and emotional nutrients such as love and affection. According to Hobbs, and many other professionals who treat ADD/ADHD naturally, refined sugar has an extremely dramatic effect on children with a tendency toward hyperactivity. For many children, when refined sugar is eliminated from the diet entirely, the improvements are stunning. In contrast, when even a small amount is introduced, the child spins out of control.

Proper nutrients may help to cut down on the erratic and hyperactivity of children. Removing excessive sugar, refined carbohydrates such as white flour based foods, soda, candy, fast foods and foods made with additives and preservatives may help to bring the chemical balance of the child back to a normal level.

Hobbs recommends substituting calming and nourishing herbal teas such as chamomile in the place of soda and fruit juices.

Additionally, helping children who are “spirited” focus their energy constructively will help to increase their attention span and remain calmer during “quiet” times. Give children time to play outdoors, run, and jump, ride bikes, yell and otherwise be normal, young kids. Without the ability to release the excess energy, children will misdirect their energy until they are labeled as destructive, harmful, and annoying and eventually diagnosed with ADD/ADHD.

Enrolling in a class or practicing yoga techniques and balancing exercises at home with a parent will also be beneficial for children with high energy levels. Yoga encourages the child to center their minds and relax. There are many such classes offered and can usually be found quite easily at a local community center or fitness facility.

Kathryn D. Dykman, M.D., who has been part of several studies on improving the symptoms of ADD/ADHD through natural means, has found that the addition of glyconutrients to the diet can encourage decreased hyperactivity and increase attention span and health of these children. Glyconutrients are considered essential sugars (different from refined sugar), that many of us are missing in our diets.

In summary, there are many alternative means to controlling symptoms of a child diagnosed with ADD/ADHD before harsher drugs are used. The first order of business is to change the diet through the introduction of nutritious and healthy foods and the decrease of foods loaded with artificial ingredients and chemicals. Secondly, shower the child with love and affection.

Care takers are encouraged to talk with the child, hold conversations about their day and encourage socially acceptable behaviors while discouraging, along with an explanation, socially unacceptable behaviors. Give them love and affection – the emotional nutrients that they need to thrive.

Many parents may choose to introduce calming, relaxing herbal supplements along with the practice of a calming exercise regimen such as yoga, stretching or even meditation. And, finally, let children be children. They are supposed to yell, jump, run and play – a lot!